Warm Up: 4 rounds of the following...200m run, 5x Burpees, 10x kb swings (light), stretch of your choice. As with all warm ups, start off slow and make sure your breaking a sweat by round 4, but not gassed.

W.O.D.: "Michael": Complete 3 rounds for time of the following...
Run 800m
50x Back extensions
50x Sit ups

Extra Credit: 2,000m row for time. Gentlemen if you are over 7:00, and ladies 8:00, perform a 50 burpee penalty.

Durability: Stretch, myofascial release, ice bath, new york steak.

*note: In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.